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Zesty Crunch Garlic Lemon Cod

Zesty Crunch Garlic Lemon Cod for a Deliciously Healthy Feast

Experience a flavorful twist on cod with zesty garlic and crunchy quinoa, perfect for a healthy dinner.
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Prep Time 20 minutes
Cook Time 20 minutes
Marinating Time 20 minutes
Total Time 1 hour
Servings: 4 servings
Course: Dinner
Cuisine: Healthy, Mediterranean
Calories: 350
Ingredients Equipment Method Nutrition Notes

Ingredients
  

For the Cod Marinade
  • 4 fillets Fresh Cod Fillets Look for fillets that smell clean and feel firm.
  • 2 tablespoons Olive Oil Opt for high-quality extra virgin.
  • 3 cloves Garlic Freshly minced for maximum flavor.
  • 1 whole Lemon Use both zest and juice.
  • to taste Salt
  • to taste Pepper
For the Crispy Quinoa Crust
  • 1 cup Cooked Quinoa Ensure it’s well-cooked and cooled.
  • 1 cup Panko Breadcrumbs Substitute with gluten-free breadcrumbs if necessary.
  • 1 teaspoon Smoked Paprika Optional, but adds flavor.
  • 1 teaspoon Garlic Powder Can be swapped for fresh garlic if desired.
  • 2 tablespoons Butter or Oil Choose according to dietary preferences.

Equipment

  • Baking dish
  • Mixing bowls
  • Parchment paper
  • Whisk

Method
 

Step-by-Step Instructions
  1. Preheat your oven to 400°F (200°C) and line a baking dish with parchment paper.
  2. In a mixing bowl, whisk together olive oil, minced garlic, grated lemon zest, fresh lemon juice, salt, and pepper.
  3. Place the cod fillets in a shallow dish and pour the marinade over them. Cover and marinate in the refrigerator for 15-20 minutes.
  4. In another bowl, combine cooked quinoa, panko breadcrumbs, smoked paprika, garlic powder, and melted butter or olive oil.
  5. Coat the marinated cod fillets with the quinoa mixture.
  6. Bake for 15-20 minutes until the fish flakes easily and the crust is golden brown.
  7. Garnish with parsley and serve with lemon wedges on the side.

Nutrition

Serving: 1filletCalories: 350kcalCarbohydrates: 30gProtein: 30gFat: 15gSaturated Fat: 3gPolyunsaturated Fat: 2gMonounsaturated Fat: 8gCholesterol: 70mgSodium: 300mgPotassium: 650mgFiber: 5gSugar: 1gVitamin A: 600IUVitamin C: 15mgCalcium: 80mgIron: 1.5mg

Notes

For optimal flavor, store marinated cod in the fridge for no more than 24 hours before baking. Always sample the crust mixture before applying it to ensure seasoning is balanced.

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